Swing n’ Sprint
WOD 10/3/13
Front Squat 5-5-5-5-5
All sets should be between 65-75% of your max
Litvi-Sprints
20 Unbroken Russian KB Swings
40m Sprint
Start your swings at the bottom of the ramp. Immediately sprint up and into the gym til you get to the last beam. Rest 2 minutes and then repeat for 5 rounds. Go as heavy as possible on the swings as long as you don’t breka the set of 20.
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155-195 on front squats. Cleaned the first rep of each set. Had to skip out early and didn’t do the metcon.
185-215X5
:40’s on the metcon